In this article I introduce you to my latest full body home workout. It only takes 4 exercises, but still demands your whole body. Extra: I’ll show you the exercises in an easier and a more difficult variant. Choose yourself!

Preparation for home workout

Since this is an intense full body home workout, you should allow some time between your last meal and your workout.

You can find detailed information on correct meal timing in this article: Eat right before training (during and after)

Make sure you are adequately hydrated and maybe take a sip beforehand.

Do you feel fine? Perfect!

Then nothing stands in the way of your home workout.

Required equipment

For the following full body home workout you will need:

  • An armchair
  • A stable table
  • A training mat

Not really much, is it? You are safe at home …

Also of course: sportswear. If you train in your own four walls, it is best to wear short sports leggings and a breathable T-shirt. I like to train barefoot, but that’s a matter of taste.

The exercise selection

I will introduce you to the exercises at the beginning of the workout in the video and would like to explain them to you again at this point.

Pressure exercise – chair dips

Chair dips – one of the exercises in the presented home workout here in the more difficult variant. The chair dips are a fine exercise, especially for the back of the upper arm (triceps). You broke a sturdy chair for the exercise.

Then stand on your back in front of the chair, put your hands on the edge of the chair so that the fingertips point towards your buttocks.

  • With the light version, you let your legs bend roughly at a right angle in the starting position.
  • In the more difficult variant, your legs are stretched the whole time.

Then lower your body by bending your arms and push yourself back up with force.

Core exercise – planks with rotation

On this picture you can see the more difficult version of the exercise plank with rotation. With this plank variation, we not only want to strengthen our core, but also incorporate the important spinal rotation into our home workout.

You do this in the forearm support. Then lift one arm, pass it under your body as far as you can, then rotate upwards so that your arm is pointing towards the ceiling and then go back to the starting position. Now you switch sides and do the same with the other arm.

  • With the light version you are on a knee-high elevation. So you prop your forearms on an armchair, for example.
  • With the difficult variant, you are on the floor (on a mat).

Switch sides after each repetition.

Train exercise – Inverted Rows

Inverted Rows – the third exercise of the home workout in the more difficult variant. For this exercise you need a stable table. If you don’t have that, you can build something similar out of a sturdy broom and two armchairs.

Another alternative: While standing, pull on a theraband or powerband that you are standing on.

When you lie down under your table, make sure that your shoulders are under the edge of the table and that you can easily grab the edge of the table.

  • In the simpler version, your legs are bent and your heels are close to your buttocks.
  • In the more difficult variant, your legs are straight.

Then pull yourself up towards the edge of the table in a controlled manner by bending your arms. Make sure that your head stays in line with your body and that your chest is open (no collapse of the chest).

Leg Exercise – Squats

In the squat jumps – squat with a jump – you push yourself hard after the squat to jump. That is the difficult variant. The classic squat is explained more quickly. Bend your legs and lower your body at least enough so that your thighs are parallel to the floor.

  • In the simple variant, you do the classic squat.
  • In the more difficult variant, you come up explosively from below and make a jump.

Now that you have prepared yourself well, we can start slowly, don’t you think?

Good, you convinced me. We start!

The full-body home workout to participate

Bravo, have you mastered the preparation well and want to get started?

Very nice, then let me briefly explain how the video is structured:

  1. Explanations of exercises
    I’ll show you again briefly how the exercises are done correctly and explain them to you in two degrees of difficulty.
  2. Warm Up
    Together we warm up for about 5 minutes for the home workout.
  3. Workout
    The workout consists of a total of 12 sequences. Each of these sequences takes a minute. You do the exercise for 40 seconds and you have a break of 20 seconds. You repeat each exercise 3 times, then switch to the next exercise. We start with the chair dips, then go to the plank, the inverted rows and finally the squat.
  4. Cool Down
    After the workout we take a quick breath and then do relaxation and breathing exercises together to find our center again.


Please follow my advice when training.

Tiring, isn’t it?

To be honest: I also worked up a lot of sweat with the difficult variant and the third round of each exercise was really challenging, even muscular.

But: That’s a good thing. Because you can only get better if your training challenges you.

But it should still be fun. And that doesn’t come off badly when you adapt your home workout perfectly to you.

You can also switch from the difficult to the easy version during the workout if you have the feeling that nothing works. Or try to increase slowly.

First all 3 sets of each exercise in the easy version. Then the first sentence with the difficult variant. Then two sets per exercise in the difficult variant and so on.

Even more home workout fun

Training at home doesn’t have to be a stopgap solution. Once you have mastered the fine art of bodyweight training, including strength training, you no longer need expensive gym membership. You have everything you need at home: a few everyday objects and your own body weight.

You only have to train yourself! So start off and do it regularly.

The home workout in this article is a good place to start. Do it twice a week and you will notice progress.

If you want more, here are a few more reading tips for you:

Keep moving and have fun training!